WARM UP – MOBILITY
Dynamic joint warm-up + snatch mobility work
—
Overhead squat + Snatch technique drills/review primer, then;
3 rounds of:
3 Snatch pulls
3 Hang muscle snatch
3 Overhead squats
3 Snatch balance
– rest ~90s between sets
– empty bar or build each set, but keep it relatively light.
WOD A
SNATCH PULL + HANG SNATCH + SNATCH
SNATCH
17 min to build to a heavy set of:
1 snatch pull, 1 hang snatch, 1 snatch (from the floor)
(You may drop and re-set after the hang snatch)
Then, at the 20 min mark:
Every 90s x 5 sets: 1 Snatch @ set at ~90-95% of A1
WOD B
BOX SQUAT X 3
Every 90s x 8 sets:
3 x Box squats (@3,1,X,2) (~65% of 1RM BS across, at or just above parallel)
(Work a wider stance sitting back to the box today. These should be heavy, but sub maximal efforts/weights, focus on perfect positioning and speed.)
ACCESSORY
3 sets of:
6-8/side x Bulgarian split squat (DB’s or KB’s by side)
100ft D-ball bear hug carry (heavy)
20-30 banded deadbugs (blue theraband around feet (optional static band resisted upper body)
– rest 2 min between rounds
